I am a big fan of healthy smoothies and I have already shared two recipes previously..
One is a ‘Green Smoothie for Weight Loss’ and another one is ‘My morning smoothie for glowing skin and healthy hair’.
In this article, I am going to show you how to make a protein smoothie at home with all plant based ingredients and without using any protein powder.
So let’s get started..
Our body mainly needs 3 macronutrients.
Out of which protein is the only one which does not get stored in our body. So we need to provide the required proteins to our body on a daily basis.
And to obtain the maximum benefit it is advisable to keep on consuming small amounts of proteins throughout the day.
Plant based proteins are by far the best quality proteins.
Proteins get digested at a very low pace.
Protein is very important in our body to build and repair tissues. Our hair and nails are mainly made up of proteins.
Proteins are also necessary for cells, tissues, and muscles building and also maintaining them.
They play a very important role in enzymes building and hormonal changes.
Like me, are you also hesitant about using protein powders available in the market because of doubt about their purity? Are you allergic to whey protein?
Then, try out this recipe to get your daily dose of proteins and all other necessary minerals and vitamins.
This protein smoothie will not only provide the necessary proteins to our body but will also keep you full for a longer period of time to avoid unhealthy binge eating.
I have studied carefully and chosen the best ingredients for this smoothie. Also, to make it tasty I have added some natural sweetener options as well.
In a mixing jar, first, add all dry ingredients which are;
¼ cup rolled oats (You can also take oats powder)
2 to 3 tbsp raw peanuts
1 tbsp of seeds mix (Watermelon + Sunflower + Pumpkin)
1 tbsp of chia seeds
1 tbsp of Flax seeds or flax seeds powder (I am using flax seeds powder)
1 piece of dark chocolate (Without sugar and if possible 99% dark chocolate)
Grind them all until powdered and then add,
3 to 4 pieces of Beetroot
2 whole dates
1 whole banana as a sweetener
add approximately half a cup of water until the level all these ingredients submerge completely.
Grind it until you get a smooth consistency.
This one has a little thicker consistency, if you want it to be more liquidish, then you can add a little more water and grind again until you get your desired consistency.
And Voila! our protein smoothie is ready! It is so quick and easy!
This is so filling that after drinking this smoothie, you will not feel hungry for almost 4-5 hours. Plus, it’s super healthy and tasty.
Why have I chosen these ingredients?
- ¼ cup of oats contains around 2.6 grams of protein which is higher than most other grains.
- 2 grams of dietary fibres which are soluble fibres that help in slow digestion and keeps us fuller for a longer period of time. This reduces food craving which leads to lesser consumption of calories
- Has 13.5 grams of carbohydrates, out of which 11% is fibre, 85% starch and 4% sugar. The starch in oats is different from those in other grains as the former has a higher viscosity and fat content. The starch partially dissolves in water and forms a gel like a solution in our gut. This is very helpful in constipation issues.
- Oats are rich in B-vitamins such as B1, B2, B5 and Biotin, along with moderate amounts of B3, B6 and B9.
- Oats are rich in minerals such as Manganese, Copper, Phosphorus, magnesium, Zinc, Selenium and Iron.
- Because of the higher levels of Manganese found in oats, they are rich in antioxidants that help protect our body against free radicals. Radicals can damage our body cells, resulting in ageing, cancers and heart diseases.
- Out of all kinds of peanuts; raw peanuts along with its skin is very healthy.
- Peanuts are rich in antioxidants found in peanuts skin.
- Peanuts are rich in insoluble dietary fibres which keeps us full and helps reduce binge eating. 2 tbsp of raw peanuts contain 1.6gms of dietary fibres.
- Peanuts are rich in high-quality proteins and healthy fats. 2 tbsp of raw peanuts contain almost 4.8g of protein and 9g of fats. Which helps with the calorie burning process.
- Peanuts are an excellent source of B-vitamins such as B1, B3, B4, B5, B7, B9 and Vitamin E.
- They also contain minerals such as manganese, magnesium, phosphorus, zinc, copper
Seeds mix (Pumpkin seeds + Sunflower seeds + Watermelon seeds)
- 1 tbsp of seeds mix contains almost 3 gms of proteins.
- Seeds are a rich source of antioxidants and minerals such as; Zinc, magnesium, manganese, phosphorus, Iron, copper.
- Regular consumption of seeds protects us from diseases and reduces inflammation.
- Seeds provide considerably good levels of vitamin E and K.
- Flax seeds are a great source of fibres and omega-3 fatty acids. 1 tbsp of flax seeds contain almost 2.8g of fibre.
- Flax seeds contain 20 to 40% soluble fibres and 60 to 80% insoluble fibres, which helps with regulating the bowel movement and improves gut health.
- Because they contain both types of fibres, having a little number of ground flax seeds keeps you full for a longer period of time
- To obtain the maximum level of omega3 fatty acid chew the raw flax seeds well or consume flax seeds powder as Omega3 fatty acid lies inside the fibrous outer layer of flax seeds which is not easy to digest.
- Flax seeds are a great source of plant based proteins. 1 tbsp almost contains 2 grams of proteins.
- Flax seeds are also rich in antioxidants.
- Flax seeds are rich in minerals such as magnesium, phosphorus and Iron.
- Also, flax seeds are a good source of Vitamin B1 (Thiamin) which converts carbs into energy.
- Chia seeds are loaded with protein, fiber, and omega-3 fatty acids.
- 1 tbsp of chia seeds contain 2 gm of protein and 4 gm of dietary fibers. Plus, they contain all the necessary amino acids which boosts the protein usage in our body.
- Out of 5.1g carbs 4.1grams are soluble fibers which absorb water almost 10 to 12 times their weight and convert in gel like solution to keep you full for a longer time.
- They areHigh in antioxidants.
- Chia seeds are high in Calcium, Magnesium, Phosphorus and Proteins which ensures healthy bone.
- Dark chocolate is rich in minerals such as; Iron, Manganese, copper, selenium, Zinc, phosphorus and potassium.
- It is a powerful source of antioxidants.
- Because of its high content of manganese and caffeine, it stimulates our brain cells and improves brain function.
- Cocoa content of dark chocolate improves blood flow in our body and skin.
- Plus, it gives a nice flavour to our smoothie as well.
- Beetroot is loaded with vitamins and minerals with almost 0 fat and is extremely low on calories.
- Beetroot contains a good amount of manganese, potassium, phosphorus, magnesium, zinc, and Iron. Low calories and high content of manganese, Iron and magnesium make it an ideal option to enhance performance while improving the oxygen flow.
- It has anti-inflammatory properties.
- Beet is considered as a good source of fibre to improve digestive health.
- Beets are high in water content and low on calories which increases the weight loss process.
- Beetroot is a good source of Vitamin B9 and Vitamin C.
- Dates are excellent natural sweeteners, loaded with fibres, nutrients and antioxidants.
- The higher level of magnesium, potassium, phosphorus, copper and calcium maintains our bone health.
- It Improves brain functioning.
- 2 dates contain 1.1 gm of dietary fibres, which is helpful in aiding constipation.
- Also, dates contain a good amount of B-vitamins such as B1, B2, b3, B5, and B6
- It is Rich in Iron content.
- 1 ripe banana contains almost 105 calories which consist mostly of water and carbs.
- It contains 1.3 grams of protein and almost no fat.
- It is Rich in fibre which is almost 3.1 grams in 1 banana. This increases the friendly bacterias in our gut and maintains gut health.
- Bananas are rich in magnesium and potassium which are necessary for heart health.
- Ripe Bananas have a good amount of soluble fibres which keeps you full for a long time and prevents overeating.
- They are Rich in antioxidants.
- High potassium levels in bananas help in blood pressure control and kidney functions.
- Bananas are an excellent source for energy pre- workout and relieve muscle cramps.c
- Bananas are a good source of vitamin C, vitamin B5 and B6 and contain a fair amount of vitamin B1, B2, B3, B9.
Recommended Daily Dosage of each of these nutrients, vitamins and minerals in our body:
(*These figures are only for adult male and female. It doesn’t include children, infants, pregnant or lactating women and elderly people)
Our daily requirement of protein is 0.8 times the body weight. If we take an average of 50kg body weight, it requires 40g of proteins on a daily basis, out of which, this protein smoothie provides almost half (19.4g) of our daily requirement.
So, make your glass of this protein smoothie and be fit, be healthy and energised the whole day by this one glass of smoothie!